Stronglifts 5×5 is a simple, effective barbell workout program designed to help beginners rapidly gain strength and muscle by focusing on just five core lifts. If you want a proven path to real results without the confusion of complicated routines, Stronglifts 5×5 is the answer.
Understanding Stronglifts 5×5 is essential for anyone who wants to build a solid foundation in strength training. The program’s science-backed, minimalist approach makes it popular with beginners and experienced lifters alike.
In this guide, you’ll get:
- The exact Stronglifts 5×5 workout structure and schedule
- The latest tips for maximizing results in 2025
- Common questions answered and updated advice on plateaus, variations, and tools
- Official resources, real-world examples, and expert tips
For full program details and the latest updates, always visit the official StrongLifts 5×5 site.
What Is Stronglifts 5×5?
Stronglifts 5×5 is a full-body strength training program that focuses on five sets of five reps (5×5) using compound barbell lifts. Created by Mehdi Hadim, this plan uses just two alternating workouts, performed three times a week, to deliver maximum results with minimal time in the gym.
The Main Lifts
- Squat
- Bench Press
- Barbell Row
- Overhead Press
- Deadlift
Each workout alternates these lifts, with squats appearing in every session to maximize lower body development.
Did you know? Studies have shown that compound barbell routines like Stronglifts 5×5 are among the fastest ways to gain functional strength for beginners (Journal of Strength and Conditioning Research, 2024).
Stronglifts 5×5 Workout Structure
Workout Schedule
- Three non-consecutive days per week (e.g., Monday, Wednesday, Friday)
- Two alternating workouts:
Workout A
– Squat: 5×5
– Bench Press: 5×5
– Barbell Row: 5×5
Workout B
– Squat: 5×5
– Overhead Press: 5×5
– Deadlift: 1×5
Progression and Weights
- Start Light: Most beginners should start with just the empty bar (20 kg/45 lb) or 50% of their estimated 1-rep max.
- Linear Progression: Add 2.5 kg (5 lb) to each lift every session if you complete all sets with good form.
- Rest: 90 seconds between sets for lighter loads; up to 3–5 minutes for heavy sets.
Tip: Download the free StrongLifts 5×5 Spreadsheet or use the official app to track your progress and avoid mistakes.
Stronglifts 5×5 Variations
New for 2024–2025
- StrongLifts 5×5 Ultra: A 4-day upper/lower split for advanced lifters who want more frequency (Ultra guide).
- Accessory Exercises: The program now recommends adding pull-ups, dips, and planks after the main lifts for balanced development—especially after your first few months.
- Rest-Pause & Micro-Loading: If you plateau, try smaller weight jumps (micro-loading) or rest-pause techniques as suggested in the latest StrongLifts FAQ.
Plateau Strategies
- Stuck on a Weight? If you fail a lift for two or more workouts, reduce the weight by 10% and build back up.
- Switch to Madcow 5×5: For intermediate/advanced trainees, the Madcow 5×5 offers a more complex progression.
Stronglifts 5×5 Results: What to Expect
Rapid Early Gains
- Squat increases of 20–30 kg (45–65 lb) in the first month
- Noticeable muscle growth in the legs, chest, and back
- Improved confidence and gym technique
Reddit users regularly post success stories of doubling their squat or deadlift in less than 12 weeks (Reddit Stronglifts 5×5). Real-world results show that the program’s simplicity actually accelerates progress for most people.
How Long Should You Do Stronglifts 5×5?
- Typical duration: 3–6 months of steady progress, then consider more advanced variations
- Some lifters repeat cycles for up to a year, resetting when they stall
Tools, Apps, and Support Resources
StrongLifts 5×5 Official App
- Free and paid versions for iOS and Android
- Features: Workout logging, weight recommendations, warmup calculators, Apple Health and Google Fit integration
- Premium version: Advanced stats, export, more customization (StrongLifts App)
Spreadsheets & Trackers
- The official spreadsheet is updated regularly and helps with progression, plateaus, and deloads.
- Many fitness apps (like Fitbod, Hevy) also include 5×5 templates.
Community Support
- Reddit r/Stronglifts5x5 is a highly active forum for Q&A, tips, and motivation.
- Official StrongLifts FAQ covers troubleshooting, nutrition, and advanced options.
Pricing & Membership Details
- StrongLifts app: Free basic version; premium features available for $19.99/year (2025 pricing; check official pricing page).
- Program access: The complete guide, spreadsheet, and FAQ are free online.
- No gym membership required: Program can be performed at any gym with a barbell and plates, or even at home with the right equipment.
Frequently Asked Questions
Can I do Stronglifts 5×5 at home?
Yes! All you need is a barbell, weight plates, a squat rack, and a bench.
Do women get the same results?
Absolutely. The program is equally effective for men and women, and is recommended by coaches for women starting strength training (Stronger by Science).
What if I miss a workout?
Just continue where you left off. Progress may be slower, but consistency over months is key.
Do I need supplements?
Supplements are optional. Focus on a high-protein diet, sleep, and proper form first.
Conclusion
Stronglifts 5×5 remains the gold standard for simple, fast, and effective strength gains—especially for beginners. Its proven structure, ongoing updates, and free resources make it one of the most accessible routines for building strength, muscle, and confidence in the gym.